Wednesday August 1st, 2012

It's SHARE THE PAIN week at CrossFit SoCal!  Bring a buddy for free to any class all week long! 
We will also be holding a special event this Saturday the 4th! Join us for 31 Heroes fundraiser and workout.  Register here today to contribute.  We will not be accepting donations at the gym, so please log on to donate and get your t-shirt!  There will be over 100 people at this event, including 31 Navy Seals and a bag pipe troupe will kick things off with the National Anthem.  We hope you can join us for this amazing event!

Lift:

Bench Press
Beginner: 3x5, 5-10 pounds heavier than last time
Intermediate: 5@65%, 5@75%, 5+@85% of 1 rep max
*1 set every 3 minutes

WOD:

5 Rounds for time of:
Run 250 Meters
5 Power Cleans
10 Ring Dips

Level 1 choose weight
Level 2 135 pounds men/95 pounds women
Level 3 155 pounds men/105 pounds women
Level Share the Pain, 44 pounds men/33 pounds women and jumping ring dips